7 Tips: How to Get Back on Track in 2020

 In Articles, Tips

It’s time to establish a routine, hit some big sessions and get down to business in 2020! Here are 7 tips to get you kick started in the new decade. Now’s your time to get positive and start smashing them goals, whether it be fitness or business.

1)  Start Slow

When you’ve had a few weeks off, sometimes the hardest thing is that first workout back. But if you start slow – even if it’s just going for a walk, a quick 30 min pump in the gym, or whatever. Just ease into it. 

You don’t have to go right back to when your training was at its peak. Be patient. Realise that even if it’s not your best sessions, it’s infinitely better than NOT starting.

2)  Schedule your workouts 

Schedule your workouts ahead of time. If you plan out your week in advance, it’s much more likely to happen. That goes for everything – not just workouts in the gym. 

Journaling has been, without a doubt, one of the most beneficial habits I have developed into my routine. I’ve been journaling nearly every single day and writing out my week for over 3 years’. 

Physically writing stuff down has some incredible benefits..

 “Do you ever seem all jumbled up inside, unsure of what you want or feel? Taking a few minutes to jot down your thoughts and emotions (no editing!) will quickly get you in touch with your internal world.”

PyschCentral, Maud Purcell, LCSW, CEAP (2018)

But the simple action of planning and scheduling can make a huge difference to your productivity and results.

3) Have some perspective 

This is a mental cue I use a lot because I know it hits me hard..

I think about how lucky and fortunate I am to be able to workout and exercise in the first place. 

There are so many people with disabilities, injuries and illnesses who would give anything to be able to go to the gym or run around. So that’s something I often remind myself of when I don’t feel like training. It provides me with a lot of perspective, and makes me appreciate and feel grateful that I have the freedom to move and exercise.

4) Stop waiting until Monday

When the calendar turns a certain day or a certain number, nothing’s gonna change. Stop waiting for Monday. Stop waiting for the 1st of the month. 

My advice is to just get started now. Get started today. Give yourself a head-start over your alternate self who would have waited that extra couple of days. Why not?

5) Don’t Over-Restrict Yourself

A lot of people after some time off (like over Christmas or a long holiday) restrict themselves too much. 

If you’re not careful, this could create a ‘restrict and binge’ cycle, whereby you restrict yourself too much at the beginning, then binge (maybe on the weekend). After the binge, you may feel have to overly restrict yourself again during the week. 

This is an awful cycle to be in, and one you should be careful to avoid; especially after some time off. 

When ‘getting back on the horse’, just go back to your normal eating patterns and gradually start to re-build habits that will be beneficial for you in the long-term.

6) Put Yourself in the Right Environment

If there’s a tonne of crap food in my house, I’m gonna eat it.

Feel your cupboard and fridge with healthy snacks and healthy meals – it will mean you won’t have to battle against your willpower to refrain from eating shit. Essentially, creating the right environment for yourself makes self-discipline a lot easier.

You won’t have to waste motivation on NOT eating a chocolate bar, instead you can save that willpower to doing something productive.

Having great tasting, protein-filled snacks about the house always helps. If you need to restock on protein, it’s worth having a look at the unreal flavours Ghost has. You can get 20% off if you use ‘LIPSETT’ on check-out. 

This  same idea applies to the people you surround yourself with too. People are part of your environment.

It’s incredible how much our friends (or anyone who is in our environment, regardless of whether we like them) can influence us. Be aware of it.

“The leading cause of death is preventable health behaviours like smoking and obesity, and we have access to a vast amount of information online but we still smoke and we still don’t exercise. Anything our friends do influences us in ways that we are conscious of or not. Their presence can decide whether we act on that health information or ignore it.”

Christin Scholz of the University of Amsterdam. 

But the same way negative behaviour can spread through a network of people, a positive one can spread just as easily. So if you surround yourself with positive, like-minded people, you’ll be influenced by that too.

7) Remind yourself why you started

Be it anything in life: fitness, diet, just remind yourself why you started to do it in the first place.

Whether it’s to improve your happiness, improve your financial game, or just to look decent topless in Ibiza.. remind yourself of the reason why   you’re doing what you’re doing. 

Doing this will help you maintain your discipline and stick to your goals, even when you may not feel like doing the work required to get there.

References

Park, W. (2019). How your friends change your habits – for better and worse. [online] BBC.com. Available at: https://www.bbc.com/future/article/20190520-how-your-friends-change-your-habits—for-better-and-worse [Accessed 10 Jan. 2020].

Purcell, M. (2018). The Health Benefits of Journaling. [online] https://psychcentral.com/. Available at: https://psychcentral.com/lib/the-health-benefits-of-journaling/721/ [Accessed 10 Jan. 2020].

 

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